The Supplement That Can Help You Burn More Calories

Creatine: it's not just for bodybuilders anymore. According to a new study, creatine—which is not a steroid, but rather, a safe, highly researched compound naturally made by the human body—can help adults build more metabolism-boosting muscle.

Researchers from McMaster University in Hamilton, Ontario analyzed 10 previous studies involving 357 older adults. They found that people who combined creatine with strength training gained about 3 extra pounds of lean body mass (read: muscle) over an average of 12 weeks, compared with people who strength trained without creatine.

“Muscle mass is a major determinant of resting metabolic rate, the number of calories your body burns at rest,” explains lead author Michaela C. Devries, PhD. But as we age, we naturally lose muscle. In fact, between ages 50 and 80, the average adult will lose 30 to 40% of his or her muscle mass. “As you lose muscle mass with aging, your metabolic rate declines as well,” Devries explains.

Creatine provides extra cellular fuel for your muscles, so they can produce more energy. This means that when you go to the gym, you might be able to get in an extra few reps each session. Over time, this could add up to gaining more muscle than you would otherwise.

If you want to give it a try, Devries recommends taking 5 grams of creatine in the morning for at least 12 weeks. “Generally, all of the studies we looked at in healthy older adults found it was well-tolerated and that there were no side effects,” she says. Carbs help the creatine work, so stir the powder into a small glass of juice. Find creatine powder for about $15 per tub at supplement stores like GNC or online at amazon.com.